CrossFit and Personal Training

• 30 single unders
• 20 dowel pass throughs
• 10 calories on the rower
• 10 kettlebell / dumbbell strict presses (total)

then

• 3 sets of 20 second bench or medball thoracic spine opener

• Strict press: 3×10

superset with

• 3×10 rear delt flyes

• 15 double unders
• 10 calories on rower
• 5 calories on bike

WOD:

2 rounds for time:

• 50 double unders
• 20 calories on bike
• 50 double unders
• 20 calories on rower
• 50 double unders

**rest 3 minutes between rounds

(Rx+: add 10m handstand walk after bike and rower each round)